4465 N. Dixie Hwy, Oakland Park, FL 33334
954-213-9933

Movement Specilaist

This post might be a bit confusing for newbies, but the long-time CrossFitters should read this one closely.

My goal is for all our essential movements to look flawless in their performance, thus having virtuosity of movement.

Virtuosity of movement is an interesting concept. Simply stated, it means displaying great technical skill through your movements. Now, what does this have to do with CrossFit?? Simple, our goal is to be virtuous in the basic movements. Virtuosity is what separates the master from the novice, so strive to move better. Below are the basic movements we use at CrossFit and the important points you should hit when your work to improve your virtuosity. Every movement we do is a slight modification of the ones listed below, so get these perfect before worrying about the complicated movements.

Squat

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Weight on the back of foot, not all on heels, throughout the movement
  • Initiate by sitting back
  • Knees stay out
  • Hips below parallel at bottom
  • Hips open at top
  • Back Flat
  • Chest Up

Lunge

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Chest Up
  • Knee outside toe
  • Hips and shoulders square
  • On the ball of you back foot and the heel of your front foot

Push-Up

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Legs together
  • Straight line from shoulder to ankle
  • Controlled raise and lower
  • Elbows at a 45 degree angle to the body

Pull-Up

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Legs together
  • Straight line from shoulder to ankle
  • Controlled raise and lower
  • Pull starts with shoulder blades being pulled down
  • No chicken-necking

Jump

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Feet under your hips
  • Hips hinge back with knees only slightly unlocked (not a squat) and then explosively driven upward
  • Arms swing back with dip, arms swing up with drive
  • Jump through your whole foot
  • Knees stay in line with your toes
  • Land in the same loaded position you started

Kettlebell Swing

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Squat stance
  • Hips hinge back with knees only slightly unlocked (not a squat) and then explosively driven forward
  • No shrugging
  • No back arching
  • Straight arms for the entire movement

Loaded Carry

  • Tight Midline – Abs On, Butt Tight, Shoulders Back
  • Breathe while staying tight
  • No shrugging
  • No back arching
  • Straight arms for the entire movement

Now, first you will notice that all the movements have something in common: a tight midline. Thus, this is your starting point for improving virtuosity. Other things to improve: get stronger (get your body tighter), get more mobile (get in better positions), get more coordination (understand how you are moving so you can fix it). Alright, so now you know what I expect. Thus, take the next week to focus on the basics and watch how it changes and improves your movements when doing the complex skills.

Related Posts

Leave a comment